Eating a Paleo Diet for Autoimmunity

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Shonda Lucas
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Restoring Balance through Nutrition Therese Revitte Master Nutrition Therapist 720.989.8188 therese@livebrightnutrition.

Food Quality Eat foods that are minimally processed, and free of food dyes, preservatives, additives and cheap non-nourishing ingredients.

Ingredients You Can Pronounce If you can t pronounce it, your body probably doesn t know how to metabolize it.

Low Glycemic Load Combine ingredients that are balanced in macronutrients (carbs, fats, proteins) to keep energy up and keep blood sugar at a

Your body needs plenty of healthy fats to heal and function well and fat keeps you full.

Not all food is created equal. Hydrating Drinks Filtered water! Unsweetened herbal tea. Seltzer.

1 Restoring Balance through Nutrition Therese Revitte Master Nutrition Therapist Eating a Paleo Diet for Autoimmunity Nutrient Density Eat high-quality foods that are high in vitamins, minerals, phytonutrients and fiber. Food Quality Eat foods that are minimally processed, and free of food dyes, preservatives, additives and cheap non-nourishing ingredients. Whole Foods Not the store.the foods! Eat nonrefined and unprocessed foods. Straight from the plant or the animal. Ingredients You Can Pronounce If you can t pronounce it, your body probably doesn t know how to metabolize it. The fewer the ingredients, the better. Low Glycemic Load Combine ingredients that are balanced in macronutrients (carbs, fats, proteins) to keep energy up and keep blood sugar at a low, even level. Eat protein and fat at every meal and snack. Eat Fats! Fats have gotten a bad rap for far too long. Your body needs plenty of healthy fats to heal and function well and fat keeps you full. High Price of Convenience Foods What you save in cost for low-quality, highly refined convenience foods, you pay for in good health. Not all food is created equal. Hydrating Drinks Filtered water! Unsweetened herbal tea. Seltzer. Add lemon or lime juice, berries, orange slices, or cucumber for flavor. Drink half your body weight in ounces (150 pounds = 75 ounces). Cook From Scratch Meals you cook at home don t need to be fancy or time-consuming. It s cheaper, plus, there are many tricks for preparing food in batches. Variety Eat a wide variety of foods from all food groups. More variety ensures that the body receives the full array of nutrients it needs. Copyright 2018 Live Bright Nutrition Therapy

Put Together A Nutrient-Dense Paleo Meal or Snack Best Carbohydrates Non-starchy vegetables (all colors of the rainbow) Starchy vegetables in moderation (potatoes, squashes, sweet potatoes,

Avocados and avocado oil Organic butter/ghee (if you tolerate) Lard/Bacon fat Olive oil and olives Raw nuts and seeds Nut/seed butters (almond, cashew, sunbutter, tahini) Nut/seed oils flax oil

pastured meats Raw Seeds and nuts Free range or pastured eggs + + AVOID THESE AVOID THESE AVOID THESE Sodas, juices Refined grain flours Refined sugar Refined vegetable and seed oils Fried foods

2 Put Together A Nutrient-Dense Paleo Meal or Snack Best Carbohydrates Non-starchy vegetables (all colors of the rainbow) Starchy vegetables in moderation (potatoes, squashes, sweet potatoes, parsnips) Fruits (2-3 servings per day) berries are an excellent choice Maple syrup, honey, blackstrap molasses in small amounts Best Fats (and foods that contain them) Coconut oil, cream or manna Avocados and avocado oil Organic butter/ghee (if you tolerate) Lard/Bacon fat Olive oil and olives Raw nuts and seeds Nut/seed butters (almond, cashew, sunbutter, tahini) Nut/seed oils flax oil (refrigerate) Fish oil fatty fish, cod liver oil Best Proteins Organic poultry Fish (wild-caught salmon, mackerel, tuna, sardines, tilapia, shrimp, crab) Uncured processed meats Organic, grassfed or pastured meats Raw Seeds and nuts Free range or pastured eggs + + AVOID THESE AVOID THESE AVOID THESE Sodas, juices Refined grain flours Refined sugar Refined vegetable and seed oils Fried foods from restaurants Partially hydrogenated oil Non-organic or nonpastured animal fats Processed conventional lunch meats (hot dogs, bologna) Conventionally raised meats and eggs Copyright 2017 Live Bright Nutrition Therapy

9 Cups of Vegetables and Fruits per day From The Wahls Protocol Arugula Beet greens Bok Choy Asian greens Chard, all colors Collard greens Dandelion greens Kale, all types Green leaf lettuce Red leaf

3 9 Cups of Vegetables and Fruits per day From The Wahls Protocol Arugula Beet greens Bok Choy Asian greens Chard, all colors Collard greens Dandelion greens Kale, all types Green leaf lettuce Red leaf lettuce Romaine lettuce All other lettuces except ice-burg Mustard greens Parsley Spinach 3 Cups of Leafy Greens How much is in a cup? See 3 Cups of Sulfur-Rich Vegetables Asparagus Bok Choy Broccoli Brussels sprouts Cabbage Cauliflower Collard greens Daikon Garlic Kale Leeks Mushrooms Onions all colors Radishes Rutabagas Scallions Shallots Turnips and turnip greens 3 Cups Brightly-Colored Vegetables and Fruits Green: asparagus, artichokes, avocado, beans, celery, cucumbers, kiwi, green olives, peppers, snow peas, zucchini Red: beets, red cabbage, cherries, cranberries, red grapes, red peppers, pomegranates, raspberries, strawberries, tomatoes, watermelon Blue/Purple: Blackberries, blueberries, eggplant, elderberries, purple grapes, purple kale, black olives, plums, prunes Yellow/Orange: Apricots, carrots, grapefruit, lemon, mangos, cantaloupe, oranges, peaches/nectarines, orange/yellow peppers, winter squash, sweet potatoes/yams, tangerines Copyright Live Bright Nutrition Therapy 2017

4 Add daily portions of fermented foods Copyright Live Bright Nutrition Therapy

5 Dinner ideas that make great breakfasts, lunches and snacks later! Roasted Vegetable Meals Combination of potatoes, sweet potatoes, carrots, beets, turnips, onions, leeks, fennel, peppers, cabbage, garlic, etc. Protein meat, poultry, sausage, fish, nuts Fat lard, olive oil, butter/ghee Flavorings rosemary, thyme, oregano, basil, curry, parsley, sage Meal Salads Salad greens or cabbage 2-5 other vegetables, chopped Protein (meat, fish, poultry, egg) Nuts Nut or vegan cheese Guacamole Homemade dressing Soups and Stews In the slow cooker, add: Protein (meat, ham, poultry) Broth or stock (homemade or bought) Tomato sauce optional Vegetables (carrots, celery, kale, potato, rutabagas, onions, garlic) Herbs and spices Stir Fries Cabbage, bok choy, scallions, carrots, snap peas, sea vegetables) Coconut oil Protein (poultry, meat, shrimp) Asian flavorings (coconut aminos, sesame oil, ginger) Serve on cauliflower rice Replacements Instead of grain products Alternative flours almond, coconut, cassava, tapioca, arrowroot, tigernut Almond, cassava or coconut crackers/chips Plantain chips Alternative noodles zucchini (zoodles), spaghetti squash, kelp noodles, Wonder noodles Grain-free granolas Instead of dairy Unsweetened almond, coconut, hemp, cashew milk Nut cheeses or vegan cheeses (read the ingredients to ensure no gluten or grains) Coconut yogurt (unsweetened read label) Cassava and almond flour tortillas Instead of rice Cauliflower rice Instead of beans Mushrooms Cauliflower hummus Strategies for Success Read ingredient labels closely! Cook most of your own meals Build a recipe file of your favorite recipes Dinner foods for breakfast and lunch Buy foods in bulk Keep your pantry always stocked Make a weekly meal plan that includes lunches. Buy only ingredients for those meals and snacks. Pick a weekly cooking day and make large batches that will last a week or that you can freeze Have healthy snack foods pre-prepared and easy to access Make homemade bone broth for soups Buy local veggies and fruits in season Buy organic meats from a farmer in bulk Join a food co-op or a CSA Grow your own vegetables Buy a Thermos and multi-sized lunch containers to take to work Copyright 2017 Live Bright Nutrition Therapy Resources Find the Best Fish Choices Dirty Dozen and Clean 15 Which foods are most important to buy organic? Which are not? High Plains Food Cooperative Meats, Eggs, Dairy, Vegetables, Herbs, Honey, Soaps, Cosmetics Thrive Market On-line membership market with many discounted Paleo items US Wellness Meats Top of the line meats and sausages

Paleo Recipes Paleo Banana Bread https://civilizedcavemancooking.

powder (gluten free) 1 teaspoon vanilla pinch of sea salt Preheat your oven to 350 degrees. Combine your bananas, eggs, and nut butter, and butter or oil in food processor and mix.

Bake for 55-60 minutes or until a toothpick inserted into the center comes out clean Remove from oven and flip your bread out onto a cooling rack. Slice and serve. Southwest Chipotle Dressing 6 Tbsp.

Cauliflower Hummus Recipe www.ibreatheimhungry.com/ Ingredients 3 cups raw cauliflower florets 2 Tbsp water 2 Tbsp avocado or olive oil 1/2 tsp salt 3 whole garlic cloves 1.

cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes or until softened and darkened in color.

Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and 3/4 tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary.

6 Paleo Recipes Paleo Banana Bread Ingredients 4 bananas 4 eggs 1/2 cup unsweetened almond butter 4 tablespoons grass-fed butter or coconut oil 1/2 cup coconut flour 1 tablespoon cinnamon 1 teaspoon baking soda 1 teaspoon baking powder (gluten free) 1 teaspoon vanilla pinch of sea salt Preheat your oven to 350 degrees. Combine your bananas, eggs, and nut butter, and butter or oil in food processor and mix. Once all of your ingredients are blended, add in coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well Pour your batter in a well greased loaf pan. Bake for minutes or until a toothpick inserted into the center comes out clean Remove from oven and flip your bread out onto a cooling rack. Slice and serve. Southwest Chipotle Dressing 6 Tbsp. red wine vinegar 1/2 cup avocado or extra virgin olive oil 1/2 avocado 1/2 tsp salt 1/2 tsp pepper 2 Chipotle peppers with adobo sauce 2 small garlic cloves Blend all ingredients. Refrigerate. Cauliflower Hummus Recipe Ingredients 3 cups raw cauliflower florets 2 Tbsp water 2 Tbsp avocado or olive oil 1/2 tsp salt 3 whole garlic cloves 1.5 Tbsp tahini paste 3 Tbsp lemon juice 2 raw garlic cloves, crushed (in addition to above) 3 Tbsp extra virgin olive oil 3/4 tsp kosher salt smoked paprika and extra olive oil for serving Combine the cauliflower, water, 2 Tbsp avocado or olive oil, 1/2 tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes or until softened and darkened in color. (I roast them in the oven instead.) Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and 3/4 tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with. Copyright 2017 Live Bright Nutrition Therapy Easy Breakfast Casserole Ingredients 2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted 1 large sweet potato or yam, diced 1/2 teaspoon fine sea salt 1 1/2 pound breakfast sausage 1/2 yellow onion, diced 2 cups chopped spinach 10 eggs, whisked 1/2 teaspoon salt 1/2 teaspoon garlic powder Preheat oven to 400 degrees. Grease a 9x12 baking dish. Toss diced sweet potatoes in fat and sprinkle with salt Place sweet potatoes on baking sheet and bake for minutes, until soft. While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat. Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine. Place in oven and bake for minutes, until eggs are set in the middle. Simple Balsamic Vinaigrette Dressing Blend or whisk together 3 Tbsp aged balsamic vinegar, 1 tsp. Dijon mustard, 1 peeled and crushed garlic clove, 3/4 cup extra-virgin olive oil, salt and pepper to taste. Refrigerate.

EAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)

EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),